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If you clicked on this then you are more likely to be a beginner in this field or trying to change your body. We will love to help you along your bodybuilding journey. So, this website is going to be the ultimate guide to the beginner bodybuilding.
Being a beginner it can be very very tricky to understand where to begin. So, we will recommend beginning with your goals. As we all know, we all have different sizes, upbringings, situations in our lives. So, the first thing is that you need to determine the specific goal. If you don’t have that goal in mind then you don’t have that clear-cut outcome. To achieve that outcome then that goal is very important.
General Goals
In terms of bodybuilding, there are only 2 things –
Bulking – To Gain lean muscle mass
Cutting – To lose body fat
So, the first step is to define whether you want to bulk or cut. Which one you actually choose, now I will recommend having a look at yourself in the mirror and understanding yourself that what do you need more bulking or cutting. It all depends on your goal, whether you want to cut your body fat or bulk yourself.
Alright, we have cleared up with goals. Now, you have to train and eat in accordance with your goal.
Workout and Dieting Plan
Everyone has to start somewhere. If you have never trained with weights before, you need a routine to get your muscles prepared for more serious training.
Here, your main goal is building muscle. It is a full body workout plan for beginners. The program duration is 12 weeks. This is for both male and female.
Workout Plan
Calendar
Monday – Chest & Triceps
Tuesday – Quads, Hamstrings & Claves
Wednesday – Rest Day
Thursday – Back & Biceps
Friday – Shoulders & Traps
Saturday – Cardio & Abs
Sunday – Rest Day
Exercises
Chest & Triceps
- Barbell Incline Press – 2 sets – 25 reps
- Dumbbell Fly – 3 sets – 8 reps
- Barbell Decline Press – 3 sets – 8 reps
- Close Grip Barbell Press – 3 sets – 8 reps
- DB Overhead Ext. – 3 sets – 8 reps
- Triceps Press Down – 3 sets – 8 reps
Quads, Hamstrings & Claves
- Barbell Squat – 3 sets – 8 reps
- Leg Press – 3 sets – 8 reps
- Deadlift – 3 sets – 8 reps
- Seated Calf Raise – 3 sets – 8 reps
Cardio & Abs
- Incline Crunches – 3 sets – 15 reps
- Reverse Crunch – 3 sets – 15 reps
- V-Crunches – 3 sets – 15 reps
- Side Planks – 3 sets – 15 reps
- Seated Side Twist – 3 sets – 15 reps
- 20mins Incline Walk – Level 10-12
Back & Biceps
- Wide Grip Lat Pull-down – 3 sets – 8 reps
- DB Row or Barbell Rows – 3 sets – 8 reps
- Rope Rows – 3 sets – 8 reps
- Barbell Hyper Ext. – 3 sets – 8 reps
- Olympic Barbell Curl or Barbell Curl – 3 sets – 8 reps
- Reverse Bar Preacher Curl – 3 sets – 8 reps
Shoulders & Traps
- Barbell Press – 3 sets – 15 reps
- Dumbbell Side Raise – 3 sets – 15 reps
- Dumbbell Front Raise – 3 sets – 15 reps
- Barbell Shrugs – 3 sets – 15 reps
- Dumbbell Rear Delt Fly – 3 sets – 15 reps
Points to be noted – :
- 5 minutes of warm-up before training
- 3-4 Sets per exercise
- 6-8 reps per set
- Increase Sets and Reps After 6 weeks
- 2-3 minutes rest after each set
- Super Sets After 6 weeks
- Drink 750ml water through the workout
Diet Plan
Non-Veg Plan
Meal 1 -:
– 2/3cup Oats
– 1/4 bowls of cereal or Granola
– 2/3sp Whey
– 1sp Brans
– 1/8 cup Raisin
– 1/8 cup Cranberries
– 1/8 cup Crushed Almonds
– 1/8 cup Crushed Walnuts
– 1/2 Banana
– 1/2 Apple
– 2pinch Cinnamon
Meal 2 -:
– 1 Slice Bread + 2eggs Omelet (1whole+1white)
– 1 Slice Bread+ ½ cup mashed chickpeas
– 1 Slice Bread+ ½ Banana+1sp Peanut butter
Meal 3 -:
– 140g Sweet Potato
– 1/2 cup Kidney Beans
– 50g Fresh Paneer
– 1/2 Green Pepper
– 1/4cup Spinach (chopped)
– 3sp Green onion (chopped)
– 2sp Tomato (chopped)
– 1/3cup Mango or Pine Apple (chopped)
– 3 Egg whites (scrambled)
Meal 4 -:
– 2/3cup Brown Rice
– 1sp Honey
– 1sp Peanut Butter
– 1sp Peanuts
– 1sp Black Raisins
– 2/3 Banana
Pre-Workout -:
– ½tbs Coffee (Nescafe)
– 240ml Hot Water
Post-Workout -:
– 6 Boiled Egg Whites
– 2 Banana
Meal 5 -:
– 1egg white
– 2/3sp whey or casein
– 3sp Peanuts
– 1sp Raisins
Veg-Plan
Meal 1 -:
– 2/3cup Oats
– 1/4 bowls of cereal or Granola
– 2/3sp Whey
– 1sp Brans
– 1/8 cup Raisin
– 1/8 cup Cranberries
– 1/8 cup Crushed Almonds
– 1/8 cup Crushed Walnuts
– 1/2 Banana
– 1/2 Apple
– 2pinch Cinnamon
Meal 2 -:
– 1 Slice Bread + 1sp Peanut butter
– 1 Slice Bread+ ½ cup mashed chickpeas
– 1 Slice Bread+ ½ Banana+1sp Peanut butter
Meal 3 -:
– 140g Sweet Potato
– 1/2 cup Kidney Beans
– 50g Fresh Paneer
– 1/2 Green Pepper
– 1/4cup Spinach (chopped)
– 3sp Green onion (chopped)
– 2sp Tomato (chopped)
– 1/3cup Mango or Pine Apple (chopped)
– 25g Soy Chunks
Meal 4 -:
– 2/3cup Brown Rice
– 1sp Honey
– 1sp Peanut Butter
– 1sp Peanuts
– 1sp Black Raisins
– 2/3 Banana
Pre-Workout -:
– ½tbs Coffee (Nescafe)
– 240ml Hot Water
Post-Workout -:
– 1-2scoop Whey Protein
– 2 Banana
– 400ml Cold Water
Meal 5 -:
– 2/3sp whey or casein
– 3sp Peanuts
– 1sp Raisins
